
8.5.2025
Trail Running Mastery: Navigating Technical Terrain with Confidence
Trail running on technical terrain is a full-body challenge and a leap into the wild. Rugged, rocky trails created by nature are unpredictable and demand constant awareness, fast footing, and mental resilience. So whether you're an experienced trail runner or new to the world of off-road, we’ve put together a guide for taking your descents and climbs to the next level. Read on for helpful tips and advice, so you can tackle any trail run with confidence.
What is Technical Trail Running?
Trail running is any time you take on a route carved by nature. That means swapping out smooth roads for plenty of tree roots, rocks, grass, gravel, and mud. It could be a race, group run, or just you and the open trail.
‘Technical terrain’ refers to ground that requires careful foot placement. So, technical trail running can involve all manner of loose stones, slopes, and uneven surfaces. This style of running will push your limits and sharpen your skills. Agility, balance, and mental focus are essential for this running type.
Technical courses traverse rough, natural landscapes and varying degrees of steepness to test your ascending and descending skills. Depending on where you plan to run, you might encounter:
Hills, peaks, or cliff edges
Forestry, thick vegetation or long grass
Gravel, scree or other loose rocks
Streams, rivers or other wet ground
Thick mud or bog
Snow or ice
Desert
The idea is to run in all-natural environments, where you get a real sense of uncapped adventure and accomplishment. There aren’t many better feelings than getting to the end of a particularly tricky trail run. For further reading on how it differs from cross country running check out the difference between trail running and cross country running.
The Benefits of Technical Trail Running
If looking to unleash your inner explorer, then technical trail running could be calling your name. The benefits for trail runners include:
Engaging different muscles in the legs and upper body through steep ascents, tricky ascents, and unique terrains. The trail run is a tough cardio workout.
Escaping modern life. Wildlife watching, stunning views, sunsets - and sun rises - are all part of trail running.
Mindfulness. You need to be switched on and focused the whole way, always scanning the trail for what’s coming next. Especially if tackling a new route. This way, it's possible to reach a peaceful state of flow.
How to Improve Technical Trail Running: Tips & Tricks
Many elements go into the technical trail run, from nailing a harsh, uphill climb to bounding back down again. Some environments might even require specialist equipment, such as hiking poles or head lights. Whatever trail you’re tackling, here’s how to work on your awareness, agility, and uphill and downhill techniques, to build confidence and skill each time you head out.
Develop The ‘I Can Do This’ Mindset
A huge part of technical trail running is in the mind. Before taking on a track, you have to believe it is runnable - and trust that you can push yourself to finish it.
Developing the ‘I can do mindset’ will be one of the best things you can do to build confidence. A great way to develop it is to revisit a track you know well. You’ll start to take bigger leaps and attempt parts of it faster, before building the confidence to tackle even harder challenges and routes. Over time, with every run you bank, you’ll gain confidence and self-belief. You’ll realize you can see a tough new track all the way to the end.
Kristina Ulmer, a former mogul skier for the USA Ski Team speaks about reframing fear and embracing mindset work instead of forcing outcomes.
“Be willing to feel fear, make friends with fear, and rearrange your relationship with fear so you can be remarkable,” says Ulmer.
Information Processing: Awareness, Scanning & Planning
In trail running, you need to quickly take in information about the terrain. In particular, elevation changes, obstacles, and potential hazards. This happens almost instinctively for experienced runners, which is why staying present is so important and part of what makes technical trail running so enjoyable.
Our advice: move naturally and avoid overthinking your steps. Run without the fear of tripping or falling. Keep your eyes ahead, notice challenges as they arise, and let your instincts take over. Trust your body will find its way. When you do, each stride becomes more intuitive.
Top Tip: Invest in running sunglasses for more exposed routes, tailored to your prescription if you have one. This will help you spot any upcoming obstacles, even in harsh sunlight.

Prioritize Agility & Balance
Learning to land on your feet (or on one foot) is a key skill when navigating wobbly rocks and uneven ground. The same way other sports like football, swimming, and cycling can enhance your running ability, balance and coordination exercises are great for supplementing longer term trail running plans.
‘If you can walk it, you can run it’ is the mantra many trail runners swear by. So, stepping out on tricky hikes and training your brain to understand different terrains and environments also helps build long-term confidence trail running. Additionally, upper leg and glute strengthening exercises, like squat jumps, will come in handy along the trail.
The Technical Uphill
Many find running uphill easier than downhill, due to a lesser risk of stumbling. While facing the incline head-on, there is also more time to survey for obstacles or hazards in the terrain.
If you’re fit enough to take leaps uphill, then go for it. Propel yourself forward to keep momentum and pace.
That said, uphill takes a toll on the body and demands physical strength. If at any point things get too steep to run or you feel unsafe, drop down to a hiking pace. Walking poles can come in handy, too.

Steady or Speedy Downhills: The Choice is Yours
Trail Running Coach Rhys Desmond says:
“Downhill running is a mix of confidence, and knowing when to take small steps as opposed to big steps.”
Rhys advises bigger strides for more runnable descents and taking even bigger leaps to jump over obvious rocks and roots that look hazardous. But for the most part, he suggests ‘small-stepping’ to the bottom of steep slopes. Smaller steps ensure you stay in control and result in less muscle breakdown over time than larger leaps.
Try to identify the straightest path down. But don’t change course too much. It’s also best not to hesitate. Most stumbles happen if worried you’re falling - and when trying to abruptly stop yourself moving.
To slow down, grip onto trees (if available) or lean back. Alternatively, if you're looking to build speed, try working on achieving exacting footwork. This means scanning the trail ahead at all times and precisely placing your feet, to adapt to the changing landscape. Instead of falling into a consistent, predictable stride.
Landing on softer, more supportive ground also helps you find your balance. You can make this happen by extending or shortening the stride to land in the spot of your choosing.
Top Tip: Grayson Murphy’s famed ‘airplane arms’ (horizontal, outstretched arm positioning) can be used on rocky downs and steep, uneven terrain to balance the body. “Airplane arms or you're doing it wrong” has become a popular motto for many experienced trail runners.
Technical Trail Running Tips
In addition to working on balance, improving overall fitness levels, and using the suggested techniques for uphill and downhill trail running you could also try the following:
Scout out the route in advance - does it contain lots of tree roots or thick mud? Decide what you need to wear, what time of day is best to run it, and think about how to navigate its unique terrain. In particular, consider your footwear. Experienced runners will even ensure they have the right tread pattern on their running shoes for the terrain they are running. As well as durable socks, to prevent rubbing.
Run with a ‘toes-up’ approach (the toes pulled up towards the shins) to avoid catching your feet on bumps or obstacles in the trail. This will require some degree of heel striking. This technique helps with stability and injury prevention on uneven terrain.
Stay hydrated and properly fueled, especially on longer trails
Warm up before each run, so the muscles are more elastic, reducing the risk of strains or tears
Trail Running Training Plan
We’ve built some example training plans, designed around 3 technical trail running goals:
Improve strength and endurance
Work on balance, agility, and downhill control
Build experience of elevation change and uneven terrain
Trail Running Training Plan 1:
4-5 days training per week
Tailored to more advanced runners looking to push their abilities further
1x ‘long’ trail run - a distance that feels challenging to you
1x hill repeats or climbing workout
1x ‘easy’ recovery run or cross-training
1x technical trail run (focused on footing and a particular terrain)
Optional: strength training, drills, or tempo run
Trail Running Training Plan 2:
2-3 days training per week
Suited to runners starting to explore technical tracks
1x ‘long’ or hilly trail run - a distance that feels challenging to you
1x hill repeats or climbing workout
Optional: ‘easy’ run, strength or cross-training
Taking on longer distances? Here’s how to be really ready.
FAQ: Trail Running Mastery
How do I know if a trail is “technical”? Research routes before you head off. Trail apps or reviews (like AllTrails) often include terrain difficulty and hazards or parts of the route to be aware of. Elevation change, rocky or root-covered ground, unstable surfaces, or limited trail markings are signs it’s a technical track.
How do I train for elevation if I live somewhere flat? Use stair repeats, treadmill incline sessions, or strength workouts that mimic uphill effort (e.g., weighted step-ups, lunges, box jumps). Or simply, the highest local hills available.
What kind of shoes do I need for trail running? Look for trail-specific shoes with deep lugs for grip, toe protection, and a snug fit. Waterproof or breathable options are available depending on your environment. Avoid road shoes—they don’t provide enough traction or stability.
Can I trail run alone? Is it safe? Yes, many runners go on challenging trail runs solo. For peace of mind, precautions can be taken: tell someone your route, when going, and pack a basic emergency kit. Start on familiar trails and build up your confidence gradually. Each trail presents a new challenge and a new reward. With the right mindset, consistent practice, and work on your technique, you’ll build the strength, agility, and confidence to tackle even the toughest terrain. So lace up, step off the pavement, and run wild. The trail is waiting.
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